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Week 35 - March 16-22
(Preview)
In view of the Rowing Executives' statement (Sunday, March 15) as it regards rowing for the next two weeks for our health and safety in this uncertain time, a workout program is provided below for those that choose to go out on the water following all the safety protocols as laid out in that statement: D...
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Week 34 - March 9-15
(Preview)
If light, weather and water conditions permit on water rowing for 1 hour - be on time for a 6pm launch, which means 5:45 talk on the dock: ON WATER:Day 1) Push off the dock at 6pm. Warm up 30’. 1 x 20’ R24. Cool down for 10’. Day 2) Push off the dock at 6pm. Warm up for 25’. 1 x 3000m R26. 1 x 250m side by side race...
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Week 33 - March 2-8
(Preview)
This is the last RADAR test of the season! Please don’t forget to send your times to Sara F. so your coaches can see how your season has progressed. After this week, we will be on the water, if the conditions permit, for one hour. Sunset is at 7:07 for the first week so be ready to be on the water at 5:50 sharp...
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Week 32 - Feb 24-Mar 1
(Preview)
1) Erg non-stop for 30’ @ 20’ test split +10”@ R22-24. Rest 3’. 4 x 1’ at 20’ test split -8” @ R28. Rest 1’ between pieces. Day 2) Warm up on the erg 20’. Rest 3’. 1 x 19’ (4’R18/3'R20/2'R22/1'R24/2'R22/3'R20/4'R18). Start first stage of 4' R18 at 20’ test split + 8”, then for each rate change push the spli...
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Week 31 - February 17-23
(Preview)
Day 1) Erg non stop for 30’ @ 20’ test + 10” @ R22-24. Rest 3’. Then 2 x 2’ @ 20’ test - 6” at R28 with 3’ rest between pieces. If you cannot hold your split at the rate, increase your rate if you have to but important to keep the split. Day 2) Warm up on the erg 20’. Rest 3’. 1 x 19’ (4'R18/3'R20/2'R22/1’R24/2'R2...
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Week 30 - February 10-16
(Preview)
Day 1) Erging non-stop for 35' @ 20' test + 12" @ R22-24. Rest 3'. 1 x 3' at 20' test -6" at whatever rate you need to do to keep the split steady. Day 2) Warm up on the erg 20'. Rest 3'. 1 x 19' (4'R18/3'R20/2'R22/1'R24/2'R22/3'R20/4'R18). Start first stage of 4' @ R18 at 20' test + 8-10", then for each rate ch...
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Week 29 - February 3-9
(Preview)
Day 1Warm up for 25’. For those who did Beat the Beast, your practice is non stop 45’ at 2k + 22" @ R18.For those who are doing their 2k on Day 2, do the following:Warm up for 25’. Rest 3’. 1 x 500m open rate at projected 2k + 2" (this is first 500m of the race). Do it with the actual start. Rest 4’. 1 x 1000m open ra...
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Week 28 - January 27-February 2
(Preview)
Day 1)Erging. Warm up for 25’. Rest 3’. 1 x 500m open rate at projected 2k + 2" (this is first 500m of the race. Do it with the actual start). Rest 4’. 1 x 1000m open rate at projected 2k+ 1" (focus on consistency, no start sequence , no sprinting at the end, keep it consistent). Rest 5’. 1 x 500m open rate @ 2k-1...
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Week 27 - January 20-26
(Preview)
Day 1) Warm up on the erg 20'. 3' rest. 5' @ 20' test + 3" R24. 4' rest. 5' @ 20' test @ R28. 4' rest. 3' @ 15" ON open rate, max split, 15" OFF. Day 2) Warm up on the erg 25'. Rest 5'. 1250m race @ projected 2K split @ R30-32. Rest 5'. 500m @ R30 (last 200m sprint). Day 3) Practice on water. Warm up for 30'. Regroup at...
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Week 26 - January 13-20
(Preview)
Day 1) Erging. Warm up 20’. 3’ rest. 1 x 2’ @ R24 max pressure. 3’ rest/ 3 x 3’ @ R28 (1st set at 20’ Test -2”, 2nd set is 20’ Test - 4” , 3rd set is 20’ Test - 6”). Day 2) Erging. Warm up for 20’. 3’ rest/ 1 x 20’ at 20” ON @ R30 / 40” OFF.The goal is to find the split that you can hold for 20” with 40” break for the duration...
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Week 25 - January 6-12
(Preview)
Day 1) Erging. Warm up 35’ @ R18. Rest 2’, then 8’ at R22 @ 20’ test +10" Day 2) Erging. Warm up 20’ then 2 x 5’ at R24 @ 20’ test + 2”. Rest 5’, then 1 x 2’ @ 20’ test split -3".Day 3) Practice on water. R20 max distance. Focus on consistency of the pressure throughout the stroke. Make sure the load is displaced...
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Week 23/24 - Dec 23-Jan 5
(Preview)
Dear Master Athletes,Merry Christmas and Happy Holidays to everyone!Whether you spend these days with family, friends or just relaxing, I hope you stay safe and are able to enjoy this great time of the year. With 2020 approaching so quickly, we have only 6 months until our first major sprint race in...
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Week 22 - December 16 - 22
(Preview)
Day 1) Erging. 40’ non-stop @R18 @ 2k R28 test + 22”. This workout (Cat 6 intensity) at the given split trains oxygen transportation as well as working on base cardio fitness. 3-5” of 500m split slower or faster switches the intensity to another training zone which has a different physiological pur...
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Week 21 - December 9 - 15
(Preview)
Day 1) Erging. Warm up 25'. 1 x 8' @ R28 (keep pace at 20'R24 split*)/ rest 5' / 1 x 3' @ R28 at projected 2k pace. Day 2) Erging. Warm up 30'. 2k @ R28 (send result to saraforsting@gmail.com) Day 3) Row. Warm up 30min. Time Trial 20min @ R22. * - It is important to keep your 20'R24 split at R28 for the 8' piece. At...
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Week 20 - December 2-8
(Preview)
Day 1) 35' steady state @ R18, rest 2'. Then 3 x 1' @ R28 at projected 2k pace, rest 2' between pieces (Reference split is 20' R24 test split -6-8". Day 2) Warm up for 30' (20' steady state + 10' power pieces R20-28), rest 3'. Then 2 x 3' @ R28 at 2k projected split (20' test split - 6-8") with 3' rest between piec...
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Week 19 - Nov 25 - Dec 1
(Preview)
Day 1) Steady state 40’, R18. Reference split to keep your pace at is 20’ R24 test split+ 13-15” (Cat 6).Day 2) Steady state 40’. First 20’ at 20’ test split +13-15” @ R18. Next 20’, every 4’ go for 1’ at 20’ test split R24 till the end of 40’ (i.e 1’ @ R24 @ 20’ test split + 4’ steady state @ R18 until the end of 40’...
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Week 18 - November 18-24
(Preview)
Day 1) Steady state 40’ @R18. Reference split to keep your pace around is 20’ R24 test split + 13-15”. Day 2) Warm up for 20’, rest 3’. 20’ @ R24. Please send your results to saraforsting@gmail.com Day 3) Long steady state on the water @ R20. Technical work; focus on consistency of the rhythm through...
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Week 17 - November 11 - 17
(Preview)
Day 1 - Warm up for 20’, 3’ rest. For the remaining 20’ of the workout: Stay at 20’ test split + 12” @ R22. Last 2’ switch to your 2k R26 test split - 1”Day 2 - Warm up for 20’. Rest 3’. Then for the remaining 20’: 40” On / 40” Off @ R22 Day 3 - R22 maximum distance. Stay connected to the footplate throughout the d...
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Week 16 - Nov 4-10
(Preview)
Congratulations to all our rowers. We've had a very good year and our training programme has produced some very good results. We have been working hard on developing consistent technique, building up compatible crews, and developing a higher level of understanding as it relates to rowing fitness...
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Week 15 - October 28-November 3
(Preview)
Day 1 Warm up 20'. 3' rest. 1 x 20' (14' @R22 at 20' test pace + 10", 3' @R24, 2' @R26, 1' @R28. Every time rate goes up, go faster by 2" off the split.) Day 2 Warm up 20'. Rest 3'. 1 x 19' (4' @R18, 3' @R20, 2min @R22, 1' @R24, 2' @R22, 3' @R20, 4' @R18.) Start R18 at 20' test pace + 10". For every rate change, drop 2 se...
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Week 14 - October 21-27
(Preview)
Day 1) Non-stop steady state, R20 40’. Focus on dynamic legs sustaining the rhythm. Day 2) Warm up for 20’. Rest 3’. 2 x 8’ R28 @ 20’R24 test split -1". Last 2’ of the last set, increase the speed to 20’R24 test split -4". 4’ break between sets. Day 3) Warm up 30’4 x 1000m R20/22/24/26 (2 boats side by sid...
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Week 13 - October 14-20
(Preview)
Next weekend is HoG/ToG so we are only posting 1 erg workout. Please remember to send your 20 minute erg score (taken at rate 24) and 1" max pressure score to Sara F. These numbers are important for you to base your workouts on over the winter training cycle. Workout for this week: Erg. Warm up for 20' / 3' r...
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Week 12 - October 7 - 13
(Preview)
In addition to your 20' at rate 24 piece due last week, please don't forget to perform a 1' max power/open rate piece and report the result to Sara F (saraforsting@gmail.com). You can do this before/after your regular erg but after you've warmed up is highly recommended so you do not incur a strain inju...
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Week 11 - Sep 30-Oct 6
(Preview)
Day 1 Erging. Warm up for 20’/ 3’ rest/ 12’ R24 at projected pace for 20' test / 5’ rest / 3’ R26 @ 20' R24 projected test pace - 4" Day 2 Erging. Warm up for 20’. Rest 3’. 20’ at R24. This will be your 20’ time to use for future workouts. Please report your time to saraforsting@gmail.comDay 3 Session on the wa...
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Week 10 - September 23-29
(Preview)
Day 1) Practcie on water. R20, firm drive, strong pressure on the blade throughout the stroke. Focus on horizontal motion of the handle during squaring motion and placement of the blade in with the direction of the boat movement. Day 2) Erg. 20' warm up. 3' rest. 20' nonstop R22 firm pressure. Last 1' R...
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Week 9 - September 16-22
(Preview)
Day 1) Maximum distance, R20 max pressure (intention is for continuous movement throughout practice) Day 2) Warm up 20'. 3 x 1000m R30 single file (dependent on weather/boat traffic). Day 3) Regatta
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Week 8 - September 9-15
(Preview)
Day 1) Tech skill work. Steady state, firm pressure R20. Focus on blade placement towards the bow. Day 2) R20 firm pressure. Every 500m 15 strokes R28. The goal is to achieve maximum pressure you can generate at a given rate. Aim for 12k+ in small boats and 14k+ for crew ones. Day 3) Warm up for 30'. 3 x 2km R...
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Week 7 - September 2-8
(Preview)
Day 1) Technical, skill work. Steady state, firm pressure R20. Focus on consistency of handle movement around the catch and finish without pauses. Day 2) R20 firm pressure. Every 500m, 12 strokes (10 @ R28). The goal is to achieve maximum pressure you can generate at a given rate. Aim for 12k + in sma...
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Week 6 - August 26-September 1
(Preview)
Day 1) Technical skill work. Steady state, firm pressure @ R20. Focus on clean blade extraction to sustain the flow of the handle around the finish. Slide with the boat speed during recovery phase. If sliding is too fast, most likely there will be a pause at the catch in form of hesitation with blade pla...
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Week 5 - August 19-25
(Preview)
Day 1) Technical/skill work. Steady state, firm pressure. Focus on continuous handle movement. The transition of the movement at the catch and finish should not stop the handle movement. Feel the handle flow with the speed of the boat. Day 2) Warm up 20' then R20 firm pressure for remainder of practi...
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